Vitamin B2 (Riboflavin)

Vitamin B2, also known as riboflavin, is a water-soluble vitamin that is essential for your energy supply. It helps your body release energy from carbohydrates, fats and proteins. Thus, riboflavin is literally at the base of your life force - nutrition for body and soul.

What is riboflavin?

Riboflavin is a vitamin that dissolves in water and thus must be supplemented daily through food. The body cannot store it like fat-soluble vitamins.

There are several natural forms in food, such as riboflavin itself, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). In supplements, you usually find riboflavin or riboflavin-5’-phosphate.

What is vitamin B2 in?

Riboflavin is found in many everyday foods:

• Milk and milk products
• Meat and meat products
• Fruit and vegetables
• Bread and cereal products

Examples per serving

• 1 glass of semi-skimmed milk (150 ml) → 0.27 mg
• 1 piece of meat (75 g prepared) → 0.05 mg
• 1 tablespoon of vegetables (50 g cooked) → 0.04 mg
• 1 orange (120 g) → 0.04 mg
• 1 slice of brown bread (35 g) → 0.02 mg

What do you need riboflavin for?

Vitamin B2 supports:

• The energy supply of your body
• Releasing energy from carbohydrates, fats and proteins
• Healthy skin and mucous membranes
• Growth and development

How much do you need per day?

• Adults: 1.6 mg
• Adjusted amounts apply to children and pregnant women

Shortage and excess

Vitamin B2 deficiency can lead to:

• Skin abnormalities around mouth and tongue
• Inflammations around the nose

Too much riboflavin is not harmful:

• Your body absorbs only a small portion
• The excess you pee out
• There are no known adverse health effects

Vitamin B2 and the soul ✨

Because riboflavin is directly involved in the release of energy, this vitamin symbolizes life energy and inner fire. It supports your solar plexus chakra (solar plexus), which is associated with strength, vitality and perseverance. Where vitamin A helps you see clearly, vitamin B2 gives you the energy to get moving - both physically and in your personal growth.